So let’s take a moment to literally just breathe.
Sounds ridiculously simple, right?
Not necessarily.
In the whirlwind of our busy lives—feeling like we’re rushing to meetings, juggling family responsibilities, or attempting to squeeze in a workout between carpools and Zoom calls—breathing is often the last thing we think about, even though it’s one of the most powerful tools we have for keeping our stress levels in check and our hearts healthy.
For many of us, especially those of us who are women, we’re no strangers to stress, and let’s be real – that constant pressure doesn’t just mess with our minds; it takes a toll on our hearts, too.
Heart disease is the leading cause of death for women worldwide, and chronic stress is like fuel on the fire, raising our blood pressure, spiking inflammation, and putting our tickers at risk.
However here’s the good news – something as simple as breathing—yes, the thing you’re unconsciously doing right now—can be a game-changer for reducing stress and protecting your heart.
Let’s dive right into the magic of breathing exercises, why they work, and how you can use them to give your heart the love it deserves.
Why breathing matters for your heart
It makes sense to start with the basics – why does breathing even matter for heart health?
When you’re stressed out—for example your inbox is overflowing or your toddler just drew on the walls—your body goes into fight-or-flight mode, pumping out cortisol and adrenaline like nobody’s business. These stress hormones make your heart race, tighten your blood vessels, and over time, increase your risk of high blood pressure, heart attacks, and even heart failure. However when you take slow, intentional breaths, you flip the switch to your body’s relaxation response, activating the parasympathetic nervous system (the part of your automatic nervous system that activates rest, digest and heal).
This calms your heart rate, lowers blood pressure, and reduces inflammation—all things that keep your heart happy. And the studies back this up 1
A study from the American Heart Association found that regular relaxation practices, like deep breathing, can lower your risk of cardiovascular events by up to 50%. Mastering our breath is like having a secret superpower to protect our hearts from the chaos of life.
The science of breath and stress relief
Let’s go down the rabbit hole out for a minute because the science behind breathing is truly mind-blowing. When you breathe deeply and slowly, you’re sending a signal to your brain to chill out, which triggers a cascade of feel-good effects. Your vagus nerve—a key player in your nervous system—gets activated, telling your heart to slow down and your blood vessels to relax. This lowers your heart rate variability (HRV), a marker of how well your heart adapts to stress, and improves oxygen delivery to your cells, which reduces strain on your cardiovascular system. Plus, deep breathing boosts levels of feel-good hormones like oxytocin while dialing down cortisol, that stress hormone that loves to wreak havoc.
A 2018 study in the Journal of Clinical Medicine showed that women who practiced diaphragmatic breathing for just 10 minutes a day had lower blood pressure and better stress resilience after eight weeks. So, when you’re feeling like your world’s about to implode, a few intentional breaths can be like hitting the reset button for your heart and soul.
How breathing exercises benefit women specifically
As women, our bodies and hearts face unique challenges. Hormonal shifts—like those during menstruation, pregnancy, or menopause—can make us more sensitive to stress and its effects on our cardiovascular system. For example, when oestrogen dips during menopause, it can lead to stiffer blood vessels and higher blood pressure, making stress management even more critical. Plus, we often take on the role of emotional caretakers, which can leave us feeling drained and frazzled. Breathing exercises are a perfect fit for us because they’re quick, free, and can be done anywhere—whether you’re in a Q or hiding in the bathroom for five minutes of peace. They also empower us to take control of our health in a world that often feels out of control. By practicing simple breathing techniques, we’re not just calming our minds; we’re giving our hearts a fighting chance to stay strong through every stage of life.
Getting started – the basics of breathing right
Before we jump into specific exercises, let’s talk about how to breathe properly because, believe it or not, most of us aren’t necessarily on track.
When you’re stressed, you might notice you’re taking shallow, chesty breaths that barely fill your lungs. That’s called upper chest, or thoracic breathing, and it keeps you stuck in that fight-or-flight mode.
Instead, we want to practice diaphragmatic or belly breathing—where we engage our diaphragm, that big muscle below our lungs, to take deep, full breaths.
Here’s how to start – sit or lie down in a comfy spot, place one hand on your chest and one on your belly, and breathe in through your nose so your belly rises (not your chest). Exhale slowly through your mouth, letting your belly fall. Trial this for just a minute, and you’ll feel the difference—your shoulders relax, your heart slows, and you’re already on your way to a healthier heart.
Breathing Exercise 1 – Diaphragmatic breathing
his one’s your go-to for calming stress and giving your heart a break, and it’s super easy to do. Find a quiet spot (or as quiet as it gets with a full house or pets around), and sit or lie down with your knees bent. Place one hand on your belly and one on your chest. Inhale deeply through your nose for a count of 4, feeling your belly push out like you’re inflating a balloon.
Hold your breath for a count of 4, then exhale slowly through your mouth for a count of 6, letting all the air whoosh out.
Repeat this for 5-10 minutes, focusing on the rise and fall of your belly.
I love doing this one when I’m feeling like it’s all a bit much and I need a might pause—it’s like a mini-holiday for my heart.
Studies show diaphragmatic breathing can lower blood pressure and improve heart rate variability in just a few sessions, so it’s a fantastic starting point for beginners.
Breathing Exercise 2 – Box breathing
If you’re looking for something a little more structured, box breathing is the one for you. This technique, used by Navy SEALs to stay calm under pressure, is perfect for those moments when you’re about to lose it.
Here’s how it works – sit up straight, inhale through your nose for a count of 4, hold your breath for 4, exhale through your mouth for 4, and hold again for 4. Picture drawing a square in your mind with each step—that’s why it’s called box breathing!
Do this for 4-5 cycles, and you’ll feel your stress melt away.
A 2020 study in the journal Frontiers in Psychology found that box breathing reduces cortisol levels and improves focus, which is great for your heart and your sanity. I like to do this one in my office before heading into a full day—it’s like armour-plating for my heart.
Breathing Exercise 3 – Alternate nostril breathing
This one’s a game-changer, especially if you’re into yoga or mindfulness. Alternate nostril breathing, or Nadi Shodhana in the yoga world, balances your nervous system and calms your mind, which is a win for your heart.
Sit comfortably, and using your right hand, close your right nostril with your thumb. Inhale deeply through your left nostril for a count of 4, then close your left nostril with your ring finger and hold for 4.
Release your right nostril and exhale for 4, then inhale through the right nostril for 4.
Close the right nostril, hold for 4, and exhale through the left.
It’s easier than it sounds—just think of it as a gentle dance with your breath. Do this for 5-10 minutes, and you’ll feel cantered and calm.
Research from the International Journal of Yoga shows this technique lowers blood pressure and reduces anxiety, making it a heart-healthy go-to.
Breathing Exercise 4 – 4-7-8 Breathing
This one’s my personal favourite for those nights when my brain won’t stop doing-its-do and I’m reviewing each item on my priority list and wondering whether I locked the front door.
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is like a lullaby for your nervous system. Here’s how to do it – sit or lie down, inhale through your nose for a count of 4, hold your breath for 7, and exhale through your mouth for 8, making a soft whooshing sound.
Repeat for 4-8 cycles, and you’ll feel your body relax like you’ve just had a massage. This exercise slows your heart rate and promotes relaxation, which is especially helpful for those of us dealing with sleep challenges—a known risk factor for heart disease.
A study in the Journal of Alternative and Complementary Medicine found that 4-7-8 breathing improves cardiovascular health by reducing stress markers, so it’s perfect for bedtime or any high-stress moment.
Making breathing a daily habit
It’s all very well having the exercises…however how do we make them part of our rich and full lives?
The key is to start small and be consistent.
Pick one technique—like diaphragmatic breathing—and practice it for 5 minutes a day, maybe while you’re waiting for your herbal tea to brew or right before bed. Set a reminder on your phone, or hook it onto an existing habit, like brushing your teeth.
You can also trial apps, which have guided breathing exercises tailored for stress relief. If you’re feeling creative, create a cozy posi with a candle or some soft music to make it feel special.
The goal is to make breathing exercises as automatic as checking your messages. Over time, you’ll notice you’re calmer, your blood pressure’s steadier, and your heart feels stronger—it’s like a gift to yourself that keeps on giving.
Combining breathing with other heart-healthy habits
Here’s the beautiful thing about breathing exercises – they fit so well with other heart-healthy habits.
When you’re less stressed, you’re more likely to eat well, exercise, and sleep better—all of which are crucial for your heart.
For example, trial pairing diaphragmatic breathing with a morning walk to double down on stress relief and cardiovascular benefits. Or do a swift box breathing session before an important meeting to help you think clearly.
A study from the American College of Cardiology found that combining relaxation techniques like breathing with regular exercise and a Mediterranean-style diet can reduce heart disease risk by up to 30%. Plus, breathing exercises can make you more mindful, helping you tune into your body’s signals—like when you’re pushing too hard or need a rest.
Think of your breath as the glue that holds your heart-healthy lifestyle together.
Overcoming common barriers
I know what you’re thinking – ‘This sounds like just the ticket, however I don’t have time!’
Trust me, I’ve been there.
The bottom line is that breathing exercises are the ultimate low-effort, high-reward tool. If time’s an issue, start with just 1-2 minutes a day—seriously, you can do it while waiting for the water to boil.
If you feel self-conscious, practice in private or with a friend who’s into mindfulness. And if you’re sceptical about whether it’ll work, give it a week and track how you feel—less tense, more energised, maybe even sleeping better.
The key is to let go of perfectionism; you don’t need to be a yoga guru to benefit. Even a few deep breaths during a stressful moment can make a difference for your heart. So, give yourself permission to start small and watch the magic happen.
Breathing your way to a stronger heart
Our hearts really do deserve all the love we can give them. Breathing exercises are like a love letter to your heart—simple, free, and incredibly powerful for reducing stress and boosting cardiovascular health.
Whether you’re practicing diaphragmatic breathing to calm your nerves, box breathing to tackle a tough day, or 4-7-8 to drift off to sleep, these techniques are your ticket to a calmer mind and a stronger heart.
I Invite you to take a deep breath, commit to making this a daily habit, and know that every inhale and exhale is a step toward a healthier, happier you. Your heart’s ready for your support it needs to keep shining.
See you on this week’s #AlivewithFi 🙂
1 Interesting study showing how strength training for our breathing muscles lowers blood pressure and helps our blood vessel function
https://www.ahajournals.org/doi/10.1161/JAHA.121.020980
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
